The Rule

 In WOD

Hanging Out At CFB

WOD 1/5/12

Weighted Pull-Ups 5-5-3-3-1-1-1 (you can kip or you can work on your dead hangs, just make them DIFFICULT)

 

In 90 seconds, 25 unbroken Kettlebell Swings then max burpees    Rest 3-4 minutes, Repeat
Go as heavy as possible on the swings, as long as you go unbroken. If you have to break up your set start over.

 

AMRAP in 10 mins:

Cash in with 30 Toes To Bar

Then complete the following as many times as possible

5 Snatch (95/65)

10 Elevated Push-Ups (feet on 12″ box or plates)

5 Sandbag Get-Ups

 

There will be no 10am class on Saturday but we will have our free class at 11am. We encourage everyone to go to the grand opening of CrossFit Bridge City.  RSVP for the event here on facebook. There will be a free intro WOD at 10am at bridge city followed by the members only workout at 11am (shown below).

 

“The Bridge”

“Annie”

50-40-30-20-10

Double Unders

Situps

Then. .

1 rope climb
1 40 yard sled pull, down and back
1 rope climb
Then. .

“Helen”

3 rounds:

400m run

21 KB Swings (53#/35)

12 pull ups

Then. .

1 rope climb
1 40 yard sled pull, down and back
1 rope climb
Then. .

“Grace”

30 Clean and Jerks (135#/95)

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